Ashwagandha’s Health Benefits: A Research Study

One of the most significant herbs in Ayurveda, a historic alternative medicine system founded on Indian theories of natural healing, is ashwagandha.

For thousands of years, people have used trusted-source ashwagandha to reduce stress, boost energy, and sharpen their minds.

The Sanskrit term “ashwagandha” means “smell of the horse,” alluding to the herb’s possible capacity to boost strength as well as its aroma.

In addition to its botanical name, Withania somnifera, it is sometimes referred to as “Indian ginseng” and “winter cherry.”

The native plants of India and Southeast Asia are tiny shrubs with golden blossoms called ashwagandha. A number of ailments, such as anxiety and problems with reproduction, are treated by people using extracts or powder made from the plant’s leaves or root (trusted source).

Based on research, below are eight possible benefits of ashwagandha.

1. Could aid in lowering tension and anxiety

The most well-known benefit of ashwagandha is perhaps its ability to lower stress. It falls under the category of an adaptogen, a chemical that aids the body in adjusting to stress.

Ashwagandha could be beneficial. Heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1) are examples of trusted source-controlled mediators of stress.

Additionally, it lessens the activity of your body’s hypothalamic-pituitary-adrenal (HPA) axis, which controls your stress response.

Supplements containing ashwagandha may help reduce stress and anxiety, according to ResearchTrustedSource.

Those who took 250 or 600 mg of ashwagandha extract for eight weeks saw considerably lower levels of the stress hormone cortisol and reported feeling less stressed than those who took a placebo, according to a small study (Trusted Source) involving 58 individuals.

When compared to the placebo group, those who took the ashwagandha supplements also experienced improvements in the quality of their sleep.

An additional study According to a study conducted by Trusted Source on 60 participants, anxiety levels significantly decreased in those who took 240 mg of ashwagandha extract daily for 60 days as opposed to those who got a placebo.

Ashwagandha may therefore be a beneficial supplement for stress and anxiety, according to a preliminary study.

But a 2021 evaluation A reliable source of research found that insufficient data A review for 2021 is needed to reach an agreement regarding the best form and dosage of ashwagandha for the treatment of neuropsychiatric disorders associated with stress, including anxiety.

OVERVIEW

Ashwagandha has the potential to effectively alleviate symptoms of stress and anxiety. To establish a consensus on the right forms and dosages to treat stress and stress-related diseases, further study is necessary.

2. Could improve sports performance 

Ashwagandha may improve athletic performance, according to research, and it might be a useful supplement for athletes.

One study analysis Twelve studies with subjects who received daily doses of ashwagandha ranging from 120 to lowering tension are included in Trusted Source. The findings imply that the herb may improve exercise-related physical performance, such as strength and oxygen consumption.

An additional analysis Ashwagandha supplementation significantly increased maximum oxygen consumption (VO2 max) in healthy individuals and athletes, according to a Trusted Source analysis of five trials.

A person’s maximum oxygen consumption during severe exercise is known as their VO2 max. It is an assessment of lung and heart health.

It is crucial for both athletes and non-athletes to have an ideal VO2 max. A higher VO2 max is linked to a lower risk of heart disease, while a low VO2 max is linked to an increased risk of death.

Furthermore, ashwagandha might aid in boosting muscular strength.

In a 2015 study (Trusted Source), male participants experienced considerably higher increases in muscle strength and size after 8 weeks of resistance training with 600 mg of ashwagandha per day as opposed to a placebo group.

OVERVIEW

Strength and VO2 max are two physical performance metrics that Ashwagandha may help athletes and healthy people get better results on.

3. May lessen certain mental health disorders’ symptoms

According to certain populations, ashwagandha may help lessen the symptoms of depression and other mental health issues.

Researchers examined the effects of ashwagandha on 66 individuals with schizophrenia who were also feeling anxiety and depression in one study (trusted source).

Researchers discovered that those who took 1,000 mg of ashwagandha extract every day for a 12-week period experienced higher decreases in anxiety and despair than those who received a placebo.

A small body of data from 2013 also points to ashwagandha as a potential treatment for bipolar illness patients’ cognitive impairment.

A 2021 reviewAccording to a reliable source, ashwaghanda may aid in the treatment of anxiety, depression, sleeplessness, and other neurological and mental health conditions.

To be sure, further study is required for each of these applications.

OVERVIEW

According to the scant study, ashwagandha may help treat many mental health issues and lessen the symptoms of depression. But more investigation is required.

4. May aid in raising testosterone levels and improving male fertility

Certain research has demonstrated that ashwagandha supplements improve male fertility and raise testosterone levels.

In one study (trusted source), 43 men between the ages of 40 and 70 who were overweight and had mild fatigue took ashwagandha extract tablets once a day for eight weeks, or a placebo.

An 18% larger increase in DHEA-S, a sex hormone involved in the manufacture of testosterone, was linked to the medication. In addition, testosterone increased in participants using the herb by 14.7% more than in those taking a placebo.

Furthermore, Ashwagandha treatment significantly enhanced sperm concentration, semen volume, and sperm motility in males with low sperm counts, according to a review of four studies (Trusted Source).

In males with a normal sperm count, it also enhanced sperm motility and concentration.

But additional research is required.

OVERVIEW

In addition to possibly boosting testosterone levels, ashwagandha may also offer some advantages for male fertility. But more investigation is required.

5. Could lower blood sugar levels

There is a little body of research that suggests ashwagandha may help those who have high blood sugar or diabetes.

An analysis included 24 studies. Trusted Source discovered that Ashwagandha medication dramatically lowered blood sugar, insulin, hemoglobin A1c (HbA1c), blood lipids, and oxidative stress markers in five clinical trials, including diabetics.

The explanation could be due to the potent antidiabetic properties of some ashwagandha constituents, such as withaferin A (WA), which may encourage cells to absorb glucose from the bloodstream.

Nonetheless, the current state of research is inadequate, and more carefully planned investigations are required.

OVERVIEW

According to the scant data available, ashwagandha may lower blood sugar levels by influencing insulin secretion and the body’s capacity to absorb glucose from the circulation.

»MORE: Do you have diabetes? Check out our best resources.

6. Could lessen the inflammatory response

Compounds found in ashwagandha, such as WA, may have anti-inflammatory properties.

research on animalsThere is evidence that ashwagandha may also help lower inflammatory markers in people, and Trusted Source has demonstrated that WA may also help lower levels of inflammatory proteins like interleukin-10 (IL-10).

Researchers administered an Ayurvedic medication including 0.5 grams of ashwagandha and other herbs twice daily for seven days to individuals with COVID-19 in a 2021 trial (trusted source). In comparison to a placebo, this resulted in a decrease in the inflammatory markers CRP, IL-6, and TNF-α in the subjects.

The following was also included in the treatment formulation:

• One gram of Tinospora cordifolia, or giloy ghanvati
• Two grams of the traditional herbo-mineral mixture called swasari ras
• 0.5 grams of Ocimum sanctum, or tulsi ghanvati

Still, not much is known about ashwagandha’s possible anti-inflammatory properties.

OVERVIEW

Ashwagandha may assist in lowering the body’s inflammatory marker levels. But more investigation is required.

7. May enhance memory and other brain functions

Ashwagandha supplementation may enhance cognitive performance.

A single evaluation Early research on the potential benefits of ashwagandha for improving cognitive performance in specific populations, such as older persons with mild cognitive impairment and individuals with schizophrenia, was discovered by Trusted Source after reviewing five clinical studies.

Among the cognitive processes it might help were:

• executive functioning
• focus
• response time
• ability to conduct cognitive tasks

In comparison to consuming a placebo, taking 600 mg of ashwagandha extract daily for eight weeks significantly improved the following measures in a study involving fifty adults (trusted source).

• both short-term and long-term memory
• focus
• Processing speed of information

The researchers discovered that ashwagandha’s constituents, which include WA, have antioxidant properties in the brain that may enhance mental health.

Nevertheless, further investigation is required before specialists can make firm judgments.

OVERVIEW

In select populations, ashwagandha supplements may enhance memory, response time, and task performance. But more investigation is required.

8. Could facilitate better sleep 

Ashwagandha is often taken to encourage deep, peaceful sleep, and there is some evidence that it may be beneficial for sleep disorders.

In contrast to placebo therapy, taking 600 mg of ashwagandha root daily for 12 weeks greatly increased the quality of the participants’ sleep and their level of mental alertness upon waking, according to a study (Trusted Source) involving 50 adults ages 65 to 80.

Furthermore, one review Five excellent investigations, according to a reliable source, suggested that Ashwagandha seemed to:

• have a minor but noteworthy improvement in the general quality of sleep.
• lower the degree of anxiety
• make folks feel more awake after waking up

Those who took more than 600 mg per day for eight weeks or more, as well as those who suffered from insomnia, saw more noticeable effects.

OVERVIEW

Ashwagandha may be a useful natural sleep aid, especially for those with insomnia, according to recent research.

Side effects and safety

I think ashwagandha is safe. Although its long-term effects are unknown, most people find that it is a trusted source when used for up to three months.

But ashwagandha might not be secure if an individual

• is expecting, as excessive dosages may cause pregnancy loss
• is nursing
• possesses hormone-sensitive prostate cancer
• is using certain drugs, like barbiturates, anticonvulsants, or benzodiazepines
• is scheduled to have surgery
• has a thyroid or autoimmune condition
• has issues with the liver

The following side effects have been observed by some Ashwagandha supplement users: Reliable Source:

• discomfort in the upper gastrointestinal tract
• fatigue
• diarrheal
• throwing up

Ashwagandha may take many months to start showing results, and they may not happen right away.

To be sure that using Ashwagandha or any other supplement is safe for you, always consult a physician.

Dosage

There are many guidelines for ashwagandha dosage. For instance, studies have demonstrated the effectiveness of dosages between 250 and 1,250 mg daily for a variety of illnesses. Should you have any queries about the dosage of ashwagandha, speak with a healthcare provider.

Ashwagandha can be taken in a variety of ways, either as a single dose or in several doses throughout the day. Additionally, you can take it on an empty stomach or with meals.

What is the recommended daily dosage of ashwagandha? Learn more.

OVERVIEW

While most people can safely use ashwagandha, not everyone can. Before using Ashwagandha, it’s crucial to speak with a healthcare provider to be sure you’re taking a safe dosage.

Frequently requested inquiries

What advantages does ashwagandha provide?

Among the potential advantages of ashwagandha are:

• reducing stress
• enhancing slumber
• improving sports performance
• enhancing recall
• boosting sperm production in men
• lowering the level of inflammation
• controlling blood sugar

What would happen if you took ashwagandha every day?

Since Ashwagandha’s benefits take time to manifest, a medical practitioner can advise taking one dose each day. But since the consequences are uncertain in the long run, experts advise using it for no more than three months.

To whom not to give Ashwagandha a try?

Maybe ashwagandha isn’t safe.

• when expecting
• when nursing
• whether you suffer from an autoimmune disease, thyroid issues, or prostate cancer
• If surgery is on the horizon for you
• If you suffer from liver issues
• whether you are on any other medicines or benzodiazepines

Always consult a medical expert before taking ashwagandha.

Why does the FDA not approve ashwagandha?

The U.S. Food and Drug Administration (FDA) does not regulate ashwagandha because it is a natural herbal supplement.

In summary

An age-old medicinal herb, ashwagandha, may offer a number of health advantages.

According to study results, it might aid in lowering stress and anxiety, promoting sound sleep, and even enhancing cognitive performance in some groups.

In the short term, ashwagandha is probably safe for most people. But it’s not suitable for everyone, so before incorporating Ashwagandha into your regimen, see a medical specialist.